Everyone knows high Cholesterol can cause several health issues, but it is important to understand that cholesterol can be good or bad. LDL is bad cholesterol, and you will be experiencing several issues if LDL level rises in the blood. It stores itself in the walls of your blood vessels, leading to a blockage of atherosclerosis. It is important to understand that your body produces LDL cholesterol naturally, and you will be raising its levels by eating saturated fats.
Saturated fats are actually fat molecules with no double bonds between carbon molecules because they contain hydrogen molecules. These fats are usually solid at room temperature.
Saturated fats are available in many foods. You will find most of it in animal sources, including dairy products and meat. Examples include lamb, fatty beef, pork, butter, lard and cream, beef fat, poultry with skin, cheese, and other dairy products made from reduced-fat milk. Some fried food and baked goods have high levels of saturated fats. You will also find saturated fats in plant-based oils, such as palm kernel oil, palm oil, and coconut oil. The good thing is that these oils don't usually contain cholesterol.
When you're worried about how much saturated fat a day is enough, the first step you should take is find better alternatives to fat-rich food. For instance:
If you have been on a diet high on saturated fat, you should take immediate actions and bring things back to normal to avoid dealing with any complications. Here's what you can do to reduce your saturated fat intake:
Above all, you should develop a habit of checking the nutritional facts label whenever you go for grocery shopping. Reading food labels is a great way to discover how much saturated fats are there in it. You should also pay attention to the ingredients and know if the food you're buying is"partially hydrogenated". Avoid it because it contains trans-fat.
Learn more tips to reduce saturated fat intake from NHS.
First, you need to understand that cholesterol is not a fat, but it's more like a waxy substance. Your body produces some of it, and absorbs dietary cholesterol found in foods of animal origins, including eggs and meat. It is important to understand that cholesterol is important for your body to produce new cells and hormones. Interestingly, you don't need additional cholesterol in your food because your body produces enough of it. It is therefore important to identify how much cholesterol a day is safe in your case.
If you eat food rich in cholesterol, this may push your unhealthy LDL cholesterol level up a bit. This increase in LDL levels isn't as quick and serious as in case of saturated fat, but it can still cause problems and lead to heart disease and stroke. It is important to know how much saturated fat a day is safe for you because most foods that contain saturated fats are rich in cholesterol as well.
If you ask how cholesterol per day is enough for you, the answer is "anywhere less than 300mg". You may want to cut it further around 200mg a day if you're already at risk of heart disease.